There are 3 main Body Types:
- ENDOMORPH: Big, high body fat, often pear-shaped, with a high tendency to store body fat.
- ECTOMORPH : Lean and long, with difficulty building muscle.
- MESOMORPH: Muscular and well-built, with a high metabolism and responsive muscle cells.
This topic will be a 3 – part series. In this BLOG, we will focus on the ECTOMORPHS, their symptoms, food and workout recommendations for them.
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Ectomorphs are the body type that is the most resistant to weight gain because of a fast metabolism. In other words, Ectomorphs are often able to overeat while gaining little or even no weight!
Models who grace the covers and pages of most fashion magazine tend to have an ectomorph body type.
Characteristics of this Body Type:
– People with this body type have little observable body fat, are only lightly muscled, and have a small frame.
– In addition to being tall, they have a thin build, long limbs, small joints and thin bones.
– They are an interesting body type, the ones who get judged at the gym for working out even though they have an ideal weight! The ones who make their friends jealous because they don’t need to do any fad diets and can have as much chocolate and fried food as they want without gaining weight.
– There is a term called “skinny fat” which fits this body type. So, they look skinny and very much in their ideal weight or less, but have a high body fat percentage.
So the question is,
– Can they also suffer from high cholesterol, diabetes, high blood pressure and things? Yes, very much!
– Do they need to eat healthy? Yes, very much!
Depends on the Goal.
Ectomorphs find it difficult to gain muscle mass. If the goal is to gain muscle mass, they have to do 2-3 days of strength training involving big muscle movements or compound movements and restricting cardio to low intensity for 2 days.
Try to avoid HIIT training rather focus on compound muscle group lifting because this body type loses fat easily, so try to do less cardio.
Ectomorphs have a fast metabolism, which is both a blessing and a curse! A high metabolism makes is easy to get lean but, with age their metabolism slows down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat.
Therefore, the best diet for an Ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.
The key is to still eat a healthy, balanced diet rich in nutrients. Just because you have an ectomorph body type, doesn’t mean you should use that as an excuse to eat everything, including junk food!